---
title: "Dumbbell Seated One Leg Calf Raise Hammer Grip"
description: "Sit on a bench with your right forefoot on a weightplate."
locale: en
slug: dumbbell-seated-one-leg-calf-raise-hammer-grip
url: "https://hi.fitness/exercises/dumbbell-seated-one-leg-calf-raise-hammer-grip"
primaryMuscle: "Calves"
equipment: ["Dumbbell","Other","Weight plate"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/95f8a780-dumbbell-seated-one-leg-calf-raise-hammer-grip.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Dumbbell Seated One Leg Calf Raise Hammer Grip

Sit on a bench with your right forefoot on a weightplate.

## How to do it

1. Sit on a bench with your right forefoot on a weightplate. Hold a dumbbell in your right hand and place it on your right thigh near your knee.
2. Push through your right forefoot to raise your heel as high as possible, lifting the dumbbell. Briefly hold this position, squeezing your calf muscle.
3. Slowly lower your heel back to the starting position. Repeat for the desired number of repetitions, then switch to the left leg.

## Form tips

- Fully extend and contract your calf muscle for a full range of motion.
- Keep your core engaged for balance.
- Avoid placing the dumbbell directly on your knee joint.
- No bench? Use a sturdy chair set against a wall so it cannot slide.

## Similar exercises

- [Calf Raise Leg Press Machine](https://hi.fitness/exercises/calf-raise-leg-press-machine) - Calves · Machine
- [Seated Calf Machine](https://hi.fitness/exercises/seated-calf-machine) - Calves · Machine
- [Barbell Standing Leg Calf Raises](https://hi.fitness/exercises/barbell-standing-leg-calf-raises) - Calves · Barbell
- [Single Leg Calf Raise Leg Press Machine](https://hi.fitness/exercises/single-leg-calf-raise-leg-press-machine) - Calves · Machine
- [Smith Machine Calf Raise](https://hi.fitness/exercises/smith-machine-calf-raise) - Calves · Smith machine
- [Barbell Seated on Knee Calve Raises](https://hi.fitness/exercises/barbell-seated-on-knee-calve-raises) - Calves · Barbell
- [Cable Calve Raise](https://hi.fitness/exercises/cable-calve-raise) - Calves · Cable
- [Barbell Calf Jump](https://hi.fitness/exercises/barbell-calf-jump) - Calves · Barbell